Calcium is nearly 2% of our total body weight, the most abundant mineral in the body. More than ninety-nine percent of calcium is found in the bones of the body and the other one percent is that circulates in the bloodstream and tissue is just as important for good health. Calcium is more readily utilized and absorbed by our body and can also be taken on an empty stomach.
Calcium in the form of calcium citrate doesn't require stomach hydrochloric acid for absorption. Another unique advantage that comes with taking calcium citrate is that, unlike other forms of calcium, it does not block iron absorption.
It is a key element in the makeup of bones and teeth.
Calcium is essential for the production of blood coagulation, energy, the beating of the heart, muscle contraction, nerve conduction, maintenance of the immune system, regulating cholesterol levels, glandular secretion, insomnia, and numbness in the extremities, hair loss, wound healing, and many other operations.
The blood uses calcium for so many functions, that if there is a decreased quantity of calcium in the bloodstream, the body starts covering its needs from the bones. This, in addition to natural mineral loss, causes the bones to weaken and be susceptible to fracture, a potentially poor health condition known as osteoporosis.
Women who are not getting proper calcium in their diet must take calcium supplements every day, regardless of their age. It is helpful for Hypertension, PMS, and Osteoporosis. Adequate intake of calcium during pregnancy may have a lasting effect on the blood pressure of a child.
Girls who consume more calcium are weightless and have lower body fat.
Increased levels of calcium in the body help to prevent the occurrence of certain cancers.
Studies show that calcium supplements decrease the risk of stone formation and do not cause kidney stones.
Vitamin C And D, Magnesium, Zinc, and some trace minerals are required for optimal absorption of calcium.
Calcium is properly absorbed if taken in small amounts 3-4 times a day, with food.
list of foods that are rich in calcium:Dairy products: Cheese, Milk, Yogurt.
Leafy green vegetables: Kale, Broccoli, Spinach, Collard greens,
Fortified foods: Some breakfast cereals, Fortified orange juice, Certain types of tofu,
Fish: Sardines, Canned tuna with bones, Salmon,
Nuts and seeds: Sesame seeds, Almonds, Chia seeds.
Legumes: Edamame, Chickpeas, Soybeans,
Other sources: Figs (dried), Quinoa, Amaranth,
You can ensure sure you get sufficient calcium in your diet to maintain healthy teeth and bones by including a range of these foods in your diet. Seeking guidance from a qualified dietician or another medical expert is always a good idea if you have special dietary limitations or issues.
It's widely accepted that dairy products are an excellent source of calcium. Dairy-based foods like cheese, yogurt, and milk are common food mainstays that offer an easy approach to improving calcium intake. Furthermore, these kinds of food supply vital nutrients such as vitamin D, which promotes the absorption of calcium. Several non-dairy calcium alternatives are available for people who are lactose intolerant or opt for not to consume dairy products at all.
Another food product group with a lot of calcium is leafy leafy greens. Not only are broccoli, kale, collard greens, and spinach healthy, but they may be consumed in a variety of ways. Adding these vegetables to salads, stir-fries, or smoothies is a tasty way to improve your calcium intake. It's crucial to remember, though, that oxalates, which can impede the absorption of calcium, can be found in some leafy greens. You can lessen this effect by cooking them or serving them alongside foods high in vitamin C or additional nutrients that promote calcium absorption.
Foods that are fortified have gained popularity as a way of improving the nutritional value of many different goods. For those who may find it difficult to get enough calcium from traditional sources each day, there are additional options available to them. Some cereals for breakfast, tofu, and orange juice are frequently fortified with calcium. For people who are interested in varying their calcium consumption, it may be easy to check food labels for the amount of calcium and select fortified products.
Fish, especially those with edible bones like salmon and sardines, are good suppliers of calcium. Another seafood choice that helps calcium consumption is canned tuna with bones. Eating various kinds of fish increases overall food consumption and provides important omega-3 fatty acids, which support bone and heart wellness at the same time.
Seeds and nuts that are high in calcium, like chia, sesame, and almond seeds, offer wholesome snacking. Furthermore, to be high in calcium, several foods also have healthy fats and minerals like magnesium. You can achieve your daily required amount of calcium satisfyingly and beneficially by adding them to meals or eating them as snacks.
Plant-based sources of calcium include legumes, such as chickpeas, soybeans, and edamame, These items are useful not only to those who are vegan or vegetarian but also for anyone looking for additional sources of protein. Legumes may be used as a meat alternative in a variety of foods or added to salads to boost the amount of calcium consumption overall.
Apart from these, there are more ways to include calcium in one's diet, such as quinoa, dried figs, and amaranth. In particular, figs that are dried offer a tasty and nutritious alternative for those who want to vary the amount of calcium they consume.
In summary, it is crucial to sustain a diet that contains calcium if you want to enhance your overall well-being and health. Eating a range of foods high in calcium ensures that the body gets sufficient of this essential mineral, which promotes the health of the joints, muscles, and other physiological functions. People can get the amount of calcium they need from a variety of sources, including milk and other dairy products, leafy greens, fortified meals, seeds, legumes, seafood, nuts, and other foods. By adopting a well-rounded diet and making educated food choices, one can prevent possible problems with health associated with calcium shortage and proactively maintain optimal health.
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